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  6. Chinese cabbage vs. Chard raw

Chinese cabbage vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and chard raw

  • Chinese cabbage has more vitamin C, folate, and vitamin B6; however, chard raw is higher in vitamin K, vitamin A, copper, magnesium, iron, vitamin E, and manganese.
  • Chard raw covers your daily need for vitamin K, 654% more than Chinese cabbage.
  • Chinese cabbage has 5 times more folate than chard raw. While Chinese cabbage has 66µg of folate, chard raw has only 14µg.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Chard, swiss, raw.

Infographic

Chinese cabbage vs Chard raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +105.9%
Contains less SodiumSodium -69.5%
Contains more MagnesiumMagnesium +326.3%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +125%
Contains more CopperCopper +752.4%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +24.3%
Contains more ManganeseManganese +130.2%
Contains more SeleniumSelenium +80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +96%
Contains more FolateFolate +371.4%
Contains more Vitamin AVitamin A +37.2%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin KVitamin K +1724.2%
Contains more CholineCholine +181.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chard raw DV% diff.
Vitamin K 45.5µg 830µg 654%
Copper 0.021mg 0.179mg 18%
Vitamin C 45mg 30mg 17%
Magnesium 19mg 81mg 15%
Folate 66µg 14µg 13%
Iron 0.8mg 1.8mg 13%
Vitamin E 0.09mg 1.89mg 12%
Manganese 0.159mg 0.366mg 9%
Vitamin A 223µg 306µg 9%
Vitamin B6 0.194mg 0.099mg 7%
Sodium 65mg 213mg 6%
Calcium 105mg 51mg 5%
Potassium 252mg 379mg 4%
Vitamin B5 0.088mg 0.172mg 2%
Vitamin B2 0.07mg 0.09mg 2%
Zinc 0.19mg 0.36mg 2%
Choline 6.4mg 18mg 2%
Fiber 1g 1.6g 2%
Phosphorus 37mg 46mg 1%
Selenium 0.5µg 0.9µg 1%
Protein 1.5g 1.8g 1%
Vitamin B3 0.5mg 0.4mg 1%
Carbs 2.18g 3.74g 1%
Calories 13kcal 19kcal 0%
Fats 0.2g 0.2g 0%
Net carbs 1.18g 2.14g N/A
Sugar 1.18g 1.1g N/A
Vitamin B1 0.04mg 0.04mg 0%
Saturated fat 0.027g 0.03g 0%
Monounsaturated fat 0.015g 0.04g 0%
Polyunsaturated fat 0.096g 0.07g 0%
Tryptophan 0.015mg 0.017mg 0%
Threonine 0.049mg 0.083mg 0%
Isoleucine 0.085mg 0.147mg 0%
Leucine 0.088mg 0.13mg 0%
Lysine 0.089mg 0.099mg 0%
Methionine 0.009mg 0.019mg 0%
Phenylalanine 0.044mg 0.11mg 0%
Valine 0.066mg 0.11mg 0%
Histidine 0.026mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +20%
Contains more CarbsCarbs +71.6%
Contains more OtherOther +100%
~equal in Fats ~0.2g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -10%
Contains more Poly. FatPolyunsaturated fat +37.1%
Contains more Mono. FatMonounsaturated fat +166.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.